Frog Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Adductors
Secondary muscle groups
Gluteus Maximus, Hip External Rotators, Erector Spinae
Movement pattern
Hip Abduction and External Rotation in Flexion
Training goal
Mobility
Sport
General Athletic Development, Olympic Weightlifting, MMA, BJJ, Wrestling, Football, Rugby
Overview
Purpose. Open hip abduction and external rotation in flexion, the position needed for a wide squat or a sumo pull.
How it fits the system. A beginner-level hip abduction and external rotation in flexion entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Banded Hip Flexor Distraction and Shin Box Rotation.
Primary muscles
Adductors
Secondary muscles
Gluteus Maximus, Hip External Rotators, Erector Spinae
Movement pattern
Hip Abduction and External Rotation in Flexion
Equipment
Mat
Difficulty
Beginner
How to Perform
- Kneel with the knees wide, shins turned out and the inner edges of the feet on the floor.
- Support the upper body on the forearms.
- Rock the hips backwards until a stretch is felt in the inner thighs.
- Hold, breathing out, then rock forward and repeat.
Coaching Cues
- "Rock back, do not push down."
- "Keep the lower back long."
- "Breathe out at end range."
Common Mistakes
- Forcing depth and arching the lower back.
- Letting the feet roll onto the toes.
Progressions & Regressions
Progressions
Increase knee width, or add gentle rocking pulses.
Regressions
Narrow the knees, or perform in a half-frog position.
When to Use It
When to use
Warm-up before wide-stance squats and sumo deadlifts, or as a cool-down.
When not to use
Acute groin strain or knee pain in flexion.
Programming
3 sets of 30–45 seconds, or 10 slow rocks.
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